Sleep Calculator

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Fill the calculator form and click on Calculate button to get result here
Sleep Cycle
To wake up at the end of a sleep cycle go to sleep at
6 cycles, of sleep -recommended for long-sleepers
5 cycles, of sleep - recommended for average-sleepers
4 cycles, of sleep - recommended for short-sleepers
3 cycles, of sleep
2 cycles, of sleep
1 cycle, of sleep

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Sleep Calculator

Monitoring your sleeping routine may not be a priority, but it is vital for your wellbeing to sleep enough in many ways. You may not know, but sleep will affect everything from weight and metabolism to function and mood of the brain. Waking time is the same for many people. Though, what time you sleep depends on your social life, your work schedule, your family commitments, the new programs on Netflix, or actually when you are fatigued. But when you know when to get up and know that you need to sleep for yourself to work, you just have to find out what time you have to go to bed.

The sleep calculator, also referred to as the sleep cycle calculator is a great tool that generates the complete sleep cycle for your waking time. The sleep time calculator calculates the time to wake up at the end of a sleep cycle and the sleeping time as well. It provides the sleeping time slabs with one, two, three, four, five, and six sleep cycles each. The REM sleep calculator tells you exactly when you should go to bed for sleep, considering all sleep cycles. If you are wondering, when should I go to sleep or what time should I go to bed, try using the above calculator.

How to use a sleep calculator?

To use this bedtime calculator, enter your waking up time first. Then enter the length of the first cycle in minutes. After the length of the first cycle, enter the length of the next cycle and click the "Calculate" button. You will get a complete sleep schedule elaborated with sleep cycles and sleep time.

We will help you in determining how early you can go to bed, depending on your waking time and sleep cycles. We will also discuss how a sleep cycle work and how sleep will affect your health.

How much sleep do I need? 

The amount of sleep you need varies in your entire life. An infant may require a sleep up to 17 hours each day, and an older adult can sleep about 7 hours a day.

But it is simply a recommendation dependent on the age, a prediction of how much sleep you might need for optimal health as the needs of your body change.

These are the general sleep standards for different age groups, according to the National Sleep Foundation:

Sleep guidelines

  • Birth to 3 months: 14 to 17 hours
  • 4 to 11 months: 12 to 15 hours
  • 1 to 2 years: 11 to 14 hours
  • 3 to 5 years: 10 to 13 hours
  • 6 to 13 years: 9 to 11 hours
  • 14 to 17 years: 8 to 10 hours
  • 18 to 64 years: 7 to 9 hours
  • 65 years and older: 7 to 8 hours

Everyone has different sleep preferences, even in the same age group. Many adults may have to sleep a night for at least 9 hours to feel comfortable, while others in the same age group may need to sleep for just 7 hours.

An overview of bedtimes

Bedtimes are dependent on your wake up time and can take five to six 90 minutes of sleep cycles and 15 minutes to sleep.

Wake-up timeBed time: 7.5 hours of sleep
(5 cycles)
Bed time: 9 hours of sleep
(6 cycles)
4 a.m.8:15 p.m.6:45 p.m.
4:15 a.m.8:30 p.m.7 p.m.
4:30 a.m.8:45 p.m.7:15 p.m.
4:45 a.m.9 p.m.7:30 p.m.
5 a.m.9:15 p.m.7:45 p.m.
5:15 a.m.9:30 p.m.8 p.m.
5:30 a.m.9:45 p.m.8:15 p.m.
5:45 a.m.10 p.m.8:30 p.m.
6 a.m.10:15 p.m.8:45 p.m.
6:15 a.m.10:30 p.m.9 p.m.
6:30 a.m.10:45 p.m.9:15 p.m.
6:45 a.m.11 p.m.9:30 p.m.
7 a.m.11:15 p.m.9:45 p.m.
7:15 a.m.11:30 p.m.10 p.m.
7:30 a.m.11:45 p.m.10:15 p.m.
7:45 a.m.12 p.m.10:30 p.m.
8 a.m.12:15 a.m.10:45 p.m.
8:15 a.m.12:30 a.m.11 p.m.
8:30 a.m.12:45 a.m.11:15 p.m.
8:45 a.m.1 a.m.11:30 p.m.
9 a.m.1:15 a.m.11:45 p.m.

What is the sleep cycle?

The body and brain go through many cycles of sleep as you fall asleep. There are four different phases of each cycle. The first three phases are part of NREM, which stands for non-rapid eye movement. The final phase is REM, which stands for rapid eye movement sleep.

The NREM phases were graded as 1, 2, 3, 4, and REM phases. It is classified by National Sleep Foundation as follow:


This is the first period of sleep and the time from waking up to sleep again. It is formerly known as stage 1.


At this point, the beginning of sleep starts as you don't know about your surroundings after you start to sleep. You have a slight decrease in your body temperature and normal breathing and heart rate. It is formerly known as stage 2.


This is the longest and most healed period of sleep during which breathing slows, decreases in blood pressure, relaxed muscles, reduces hormones, and re-energizes the body. It is known as stage 3 and 4 formerly.


This is the last step in the process of a sleep cycle. It takes approximately 25% of your cycle of sleep. This is when the imagination is involved, and there are dreams. Your eyes will move quickly under your eyelids during this time. REM helps increase your physical and mental output when you wake up.

Each cycle takes an average of approximately 90 minutes. You would get 7.5 hours of night sleep if you were able to complete five cycles every night.

Ideally, instead of in the center, you want to wake up at the end of a sleep cycle. You usually feel more rested and energized once you wake up at the end of the sleep cycle.

Importance of a good sleep

For many reasons, sleep is important. Sleep in a good night controls the release of hormones that control healing, growth, appetite, and metabolism. This increases focus, productivity, and brain function. This reduces the stroke and chances of heart disease. It helps to control your weight and keep your immune system healthy. Good sleep reduces the risk of chronic conditions, including high blood pressure and diabetes. This reduces your risk of depression and increases speed, performance in sports, and response time.

How to get better sleep?

Take the following tips to improve your sleep quality.

During the day time, workout regularly but attempt a few hours before you go to sleep to prepare your workouts. Too much exercise will lead to sleep disturbance. Raise your daylight exposure to sunshine or flashing lighting. This can help keep the circadian rhythms of your body, which influence your period of sleep. Try not to spend long naps in the evening, particularly late. Make it a habit for every day to sleep at the same time.

In the evening, limit caffeine, nicotine, and alcohol. Such drugs are capable of interrupting your sleep or making sleep impossible. Shut off your laptop or mobile 30 minutes or more before bedtime. The light-emitting from your mobile and laptop will stimulate the brain and make it difficult to sleep. Get used to a calming ritual before bedtime, like soothing music or a warm bath. Turn off the lights just before bedtime to make the brain realize that it's sleeping time. Turn down your bedroom's thermostat. 65 ° F (18.3 ° C) is the optimal sleeping temperature, according to the National Sleep Foundation reports.

Avoid watching television, mobile or computer when you're in bed. Read a book or experience white noise and calm when you are in bed. Close your eyes, relax, and focus on breathing slowly. Get out of bed and switch into other rooms, if you can't fall asleep. Listen to music or read a book until you're done and go back to bed.

Why should you use a sleep calculator?

A sleep calculator will allow you to determine the time to go to bed based on your wake-up cycle as you prepare for 7 to 9 hours every night. Ideally, as your sleep cycle ends, you will wake up, when you will most likely feel the most restful.

Better sleep is important for good health. Consider talking to your doctor if you have problems sleeping or waking. You can get help to determine whether there is a root cause for your sleep disorder.

What time should I sleep?

Ideally, people should go to bed early and get up early in the morning. This sequence refers to the sleep pattern of our biological tendencies to adjust the sleep patterns with nature. Perhaps you're sleepier after sunset, of course.

The National Sleep Foundation suggests that between 8 p.m and 12 a.m, it is best to fall asleep. If you wake up in the morning, the exact time varies. The amount of sleep you need each night is another aspect.

What time should I wake up?

The preferred wake time should match your sleep cycle to obtain the best results according to experts. This is characterized by naturally waking up without the use of an alarm or sleep clock. You might wake up more tiredly and lazily when you wake up during your period of deep non-REM sleep. Use the online sleep timer to help you determine the best time to wake up in the morning.

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